Functional Assessment Videos
Functional strength involves resistance work aimed at directly enhancing the performance of movements related to an athlete’s relevant sport(s).
Functional strength assessment helps the athlete, and their Coach, to identify areas of need for improving the athlete’s performance in these movements.
Collapsible content
Adductor Squeeze Test
Watch the Video - HERE
The purpose of the Adductor Squeeze Test is to assess any imbalances of the groin muscles (adductors), relative to the outer hips (abductors). The adductor squeeze helps to create lower body stability and mobility throughout the hip-joint, during biking and running.
Ankle Flexibility Test
Watch the Video - HERE
The purpose of the Ankle Flexibility Test is to assess an athlete’s range-of-motion, about the ankle joint. Proper range-of-motion in the ankle helps to decrease injury, increase mobility, accelerate, and change direction quickly, while increasing the potential for power output.
Back To Wall Shoulder Flexion Test
Watch the Video - HERE
The purpose of the Back to Wall Shoulder Flexion Test is to evaluate the stability and mobility of the upper body and shoulders.
This exercise targets the following muscle groups:
- Pectoralis Major
- Anterior Deltoid
- Biceps Brachii
- Coracobrachialis
Clamshell
Watch the Video - HERE
The purpose of the Clamshell is to strengthen the hips and glutes, as well as brining power and stability to the hips.
This exercise targets the following muscle groups:
- Gluteus Medius
- Gluteus Maximus
Doorway Pec Stretch
Watch the Video - HERE
The purpose of the Doorway Pec Stretch is to open the pec muscles which when tight, can lead to forward rounded shoulders and a hunched back.
This exercise targets the following muscle groups:
- Pectoral Muscles
Foam Rolling Mobility Series
Watch the Video - HERE
The purpose of the Foam Rolling Mobility Series is to promote mobility and flexibility.
Forward Bend Test
Watch the Video - HERE
The purpose of the Forward Bend Test is to test the sacroiliac joint dysfunction.
This exercise targets the following joint:
- Sacroiliac Joint.
Kneeling Glute Mobilizations
Watch the Video - HERE
The purpose of the Kneeling Glute Mobilization is to promote hip mobility.
This exercise targets the following muscle groups:
- Gluteus Maximus
- Hip Flexors
Shoulder Mobility Series - Floor Slides
Watch the Video - HERE
The purpose of the Shoulder Mobility Series – Floor Slides is to promote shoulder mobility.
This exercise targets the:
- Serratus Anterior
Seated Stretch
Watch the Video - HERE
The purpose of the Seated Stretch is to promote stretching and mobility in the quadriceps and lower back.
This exercise targets the following muscle groups:
- Quadriceps
- Lower Back
- Hip Flexors
Shoulder Mobility Series - Foam Rolling
Watch the Video - HERE
The purpose of the Shoulder Mobility Series – Foam Rolling is to promote shoulder mobility.
This exercise targets the following muscle groups:
- Scapula
- Humerus
- Clavicle
Single Leg Glute Bridge
Watch the Video - HERE
The purpose of the Single Leg Glute Bridge is to target one glute at a time to correct muscle imbalances and strengthen the glutes, hamstrings and lower back.
This exercise targets the following muscle groups:
- Glutes
- Hamstrings
- Lower Back
Single Leg Stance Test
Watch the Video - HERE
The purpose of the Single Leg Stance Test is to assess static postural and balance control.
This exercise targets the following muscle groups:
- Glutes
- Quadriceps
- Hips
Soft Tissue Foot Rolling
Watch the Video - HERE
The purpose of the Soft Tissue Foot Rolling is to promote flexibility in the foot and decrease risk of injury.
Standing Pelvic Tilt Test
Watch the Video - HERE
The purpose of the Standing Pelvic Tilt Test is to assess overall mobility in the hips and lumbar spine.
This exercise targets the following muscle groups:
- Hip Flexors
- Back Muscles
Standing Triplanar Hamstring Stretch
Watch the Video - HERE
The purpose of the Standing Tri Planar Hamstring Stretch is to promote mobility in the hamstrings.
This exercise targets the following muscle groups:
- Hamstrings
- Glutes
T-Spine Mobility Test
Watch the Video - HERE
The purpose of the T-Spine Mobility Test is to identify how much rotational mobility is present in the thoraco-lumbar spine.
This exercise targets the following muscle groups:
- Pectorals
- Latissimus Dorsi